2015 Regionals
Rest / Recovery Day
2016 Comp Phase
MONDAY:
A. Push Jerk – 5rm + 2×5@90%
B. Push Press – 5RM + 2×5@90%
C. Back SqT – 5RM + 2×5@90%
**before going for your 5RM, load 10% more than what you are going to attempt on the bar. unrack and walk out with it; hold this for :15-:20 second. Re rack, put weight back to what you are going to attempt for your 5RM and perform this 5RM set :90 seconds following the walkout
D. Bench Press – 5RM + 2×5@90%
**A-D ; build on prior weeks
E. amrap 7
5 strict hspu *ub key here, so if NOT UB, then scale down the #
7 burpees
9 box jumps (24/20) step down
F. Assistance Work
4 rds
5-10 strict T2B
15 banded Scap squeezes
:30 HS hold; all for position and tri extension
10-12 double DB bent over row (heavy)
Push jerk
5rm = 265#
2 x 5 @ 240#
Push press
5rm = 235#
2 x 5 @ 210#
Back squat
5rm = 375#
2 x 5 @ 340#
**walk out with 415#
Bench press
5rm = 265#
2 x 5 @ 240#
Amrap 7
= 6 rds + 20 (8bj)
Accessory work
= done
2016:
A- Push Jerk 275(3) then set of (2)
Completed drop sets at 250
B- Push press did 230# 3×5
C- Squats not happening today
D- no bench press today
E- Amrap 7
5 (deficit hspu 45# bumpers)
7burpees
9BJ
5+5hspu/2 burpee
F-accessory work done
Felt like a bag of smashed assholes today. I could tell from start of lifting it wasn’t gonna be a good day. Called it quits after squats and went straight to metcon. Some days it’s there some days it isnt.
A.) 230×5 PR, 240×3 PR, 250×2 PR, 260×1 PR
B.) 200×5 PR, 205×3 PR,
C.) Squats are a mess, hit 265×3 Raw, then 305×3 Gear, Failed 325 with gear, went for 265 raw and failed. and then did 5×5 at 225, my legs feel like they shut off and my core completely gives out, i can’t figure out how to get my squat to improve =[
Metcon: 5 rounds (skipped 5th set of hspu to keep my breathing up
accessory work done!
2016:
A. Push Jerk – 70kg – drop sets at 63kg
B. Push Press – 62kg – drop sets at 56kg
C. Back SqT – 105kg – drop sets at 95kg
D. Bench Press – 48kg – drop sets at 43kg
All PRs from last week #’s
E. amrap 7
5 strict hspu (could only do 1 ea rnd)
7 burpees
9 box jumps
5 rnds
Accessory work done
Repeated the amrap later in the day and got 6+2 just wanted to get the cardio in
Really frustrated with hspu’s today, not my best.